Questions and Answers
What does FITT stand for?
Frequency, Intensity, Time, Type
Definition of Frequency in regards to the FITT Principle?
How often you engage in physical activity
Definition of Intensity in regards to the FITT Principle?
How hard you engage in physical activity
Definition of Time in regards to the FITT Principle?
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Definition of Type in regards to the FITT Principle?
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If I want to start strengthening my muscles, what would change if I run 3 days a week for 1 hour each time at a slow pace?
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How would I adjust my intensity to increase muscular strength in my biceps if I lift weights (strength train) 4 days a week and am currently bicep curling 20 pounds?
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Definition of the overload principle?
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What does a well-made FITT principle produce?
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Who uses the FITT principle?
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How does the FITT principle work?
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Why do you need to be careful with the overload principle?
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What does the principle of specificity do?
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What is the best way to improve cardiorespiratory endurance?
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Why is it important to keep doing overload?
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Study Notes
FITT Principle Overview
- FITT stands for Frequency, Intensity, Time, and Type.
- It serves as a framework for optimizing workout plans.
Frequency
- Refers to how often physical activity is performed.
- Essential for building endurance, strength, and overall fitness.
Intensity
- Indicates how hard a person exercises.
- Higher intensity leads to greater improvements, but should be adjusted carefully.
Time
- Represents the duration of each exercise session.
- Longer sessions can enhance endurance but must be balanced with recovery.
Type
- Describes the specific type of exercise being performed.
- Different physical activities target various aspects of fitness (e.g., cardiovascular vs. strength training).
Transitioning Workouts
- Changing the type of activity (e.g., from running to strength training) alters workout focus.
- Target muscle groups will shift based on the type of exercise chosen.
Adjusting Intensity
- Increasing weights during strength training (e.g., bicep curls) is a method to raise intensity levels.
- Intensity adjustments should be gradual to prevent injury.
Overload Principle
- Involves consistently challenging the body beyond its current capacities.
- Includes increases in intensity, duration, frequency, or variability of workouts.
Effectiveness of FITT
- A well-structured FITT approach encourages overload, leading to progression and specificity in training.
Users of FITT
- Utilized by strength coaches, Olympians, personal trainers, and fitness professionals such as firefighters and police officers.
Function of FITT
- Promotes gradual improvement through the overload principle.
- Helps prevent plateaus in fitness progress.
Caution with Overload
- Rapid increases in workout intensity or volume can cause exhaustion and injuries.
- Safe progression is crucial for sustained improvement.
Principle of Specificity
- Indicates that training must align with the specific fitness goals and the muscles being targeted.
- Tailoring workouts leads to more effective training outcomes.
Improving Cardiorespiratory Endurance
- Heart rates during aerobic activities need to reach 65% to 85% of maximum.
- Activities can be performed in short sessions (10 mins) multiple times daily, aimed for at least five days a week.
Importance of Overload
- Continuous overload is necessary for ongoing improvements in fitness.
- The body requires new challenges to adapt and progress effectively.
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Description
Explore the FITT principle, which stands for Frequency, Intensity, Time, and Type, and learn how it helps optimize workout plans. Understand the significance of each component in enhancing endurance, strength, and overall fitness. This quiz will guide you through transitioning workouts and adjusting intensity for better results.
